The miracle of language 1 – speech production

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We take language for granted. But, we absolutely should not! There is nothing that we are capable of that has had a greater impact on the human race than language. It is the basis for our ability to work cooperatively. It is the basis for our ability to transmit learning from generation to generation. It is the basis for continuous improvement and development as we can read what others have accomplished and experienced and build upon it. It is the basis for science and technology. It is the reason that humans have become the dominant species of the planet.

Look deeply at the process of producing language and we can see a miraculous phenomenon. I find it useful to contemplate on the internal mental processes and the motor movements involved in the production of language. We take it so for granted. So, we need to really concentrate on it to view the inner workings of this miraculous process.

If we simply look closely at how we produce speech, its automaticity becomes obvious. We are only occasionally consciously thinking about what words to produce or how to combine them into sentences. There is an underlying idea that we have in mind to communicate, but the actual process of production appears to occur without thought. The words and sentences just seem to arise into consciousness without direction.

How does this happen? How do we interconnect and idea with the proper symbol, word, to represent it? There is no thinking involved, it just happens automatically. How do we apply proper syntax to our sentences? Normally, there’s no thought or even awareness of it happening. But it does, automatically and unconsciously.

There is now another fascinating automatic process engaged in the production of the actual sounds. If you look deeply at what happens you can become aware of the larynx vibrating as the sound pressure waves are being produced. I find this easiest to do while chanting so I don’t have to think about meaning and can instead focus on the physical process or producing the vibrations. Somehow, our brains have translated the intention to produce a particular word into motor movements in the larynx in coordination with breathing and mouth and tongue movements. Just watching it and recognizing what is actually transpiring is amazing.

The nervous system appears to be programed to learn and implement language production. During development language is learned too rapidly to be explained by simple learning processes. The brain appears to be preprogrammed to acquire language. There is an area in the frontal lobe of the human cortex that is crucial for speech. It is on the left side of the brain only in the vast majority of humans. When that area is destroyed in adulthood, the individual will never again be able to produce articulate speech. So, much of the automatic processes of speech production results from nervous system mechanism that work without thought or awareness.

Contemplate and meditate deeply on speech. We believe that we are totally in control of it. But, we are not. Much of it is beyond awareness. Watch it and be fascinated and amazed by this uniquely human miraculous activity.

CMCS

A Mindful Memorial Day

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Memorial Day in the US is set aside to remember and honor those who have fought and died in our wars. This is most appropriate to think deeply about the sacrifices made by these men and women, to recognize their bravery and dedication, and to comprehend the human cost of warfare.  It is a day to be compassionate. To feel deeply what war means to the people who fought it, to their families, and to the country that asked them to fight it.

I believe that it is important to not only remember the men and women who fought on “our” side, but to also think deeply and compassionately about the men and women who fought on the opposing side. Their bravery, their dedication, and their sacrifice are no less. The human cost of warfare is to all who are involved. Both sides are populated with men and women who for the most part believe in the “rightness” of their cause, believe in the necessity of the battle, and are equally dedicated to their families, communities, and countries.

Contemplative practice cultivates mindfulness, a heightened awareness of the present moment. In a deep contemplative, meditative state, focused entirely on the present moment for the most part there is only peace and love. There is only a deep appreciation for life in its totality. There is no reason for war. Fear is rooted in worry about potential future harmful events. Hatred is rooted in our conclusions about the past. These two emotions underlie the rationales for warfare. In the mindful, meditative state, these cannot exist as the past that underlies hatred and the future that underlies fear are not present. So when we are truly mindful we are at peace.

But, paradoxically, this mindful state is actually the very state that is reported to be experienced by the people actively engaged in the moment in combat. They experience a heightened state of awareness of the present moment. But unlike our everyday contemplative state, fear is a reality of the present moment. The heightened awareness in combination with a palpable fear that is rooted in the present moment generates an extreme level of arousal. This can actually be addictive and the warriors that experience it often look forward to revisiting that state. It is virtually identical to the state achieved by the thrill seeker in the midst of their experience. Warriors also report that they feel so totally alive that everyday life pales in comparison. This frequently produces difficulties in transition back from warfare.

I believe that Memorial Day is a time to contemplate war, not just the humans involved, but particularly the reasons for war. As we contemplate deeply we can recognize that the causes of warfare are complex and the cumulative effect of decades if not centuries of history. In the immediate time leading up to war it is virtually impossible to stop. The forces driving it have built to such a crescendo that trying to prevent it is like an unarmed individual trying to stop a freight train at full speed. This clearly leads to the conclusion that the time to intervene is well ahead of time.

Honest mindful contemplation can lead to an understanding of how these historical forces play upon the individual’s thoughts and decisions. It can lead to an understanding of what is needed to change that pattern. It can lead to stopping the train before it ever leaves the station.

So use this Memorial Day for deep contemplation, for compassion and appreciation of the human sacrifices, but also for deep reflection on what we should do to prevent these horrors from occurring again in the future.

CMCS

Why is Mindfulness so Beneficial

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Mindfulness has been demonstrated to have a broad range of positive benefits from improved mental and physical health, see today’s Research News article, “). Standardised Mindfulness-Based Interventions in Healthcare: An Overview of Systematic Reviews and Meta-Analyses of RCTs”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4400080/

to the treatment of both physical and mental illnesses, to increases in creativity, to increased happiness, and on and on. I am unaware of anything that is so beneficial to so many things as mindfulness. As an added bonus, developing mindfulness costs nothing and can be done virtually anywhere under any conditions.

Mindfulness sounds too good to be true. How can this be? How can anything do all of this? To understand we must first recognize that we make ourselves miserable and sick. We constantly worry about the future and this creates fear, anxiety, and stress. We constantly and ruminate about the past and this makes us regretful and depressed and lowers our self-esteem.

Mindfulness is about present moment awareness. It recognizes that the past is gone and the future is not here yet. The only thing that matters is now! By moving us away from the misery producing thoughts of past and future, mindfulness immediately removes two processes that have negative impacts on us. In addition, it helps us recognize that the only time we can ever be happy is now! So it shifts our focus to the good things that are always there and present in the present moment.

Mindfulness reduces stress and this can reduce inflammatory responses that are detrimental to our health. We create much of our own stress by driving ourselves toward some future goal or by inordinately worrying about what is actually only a remotely possible catastrophe, or by trying to live up to some glorified image of what we should be or what we should accomplish. Mindfulness is an antidote for all of this. Seeing things as the really are right here right now undercuts the unhealthy striving, relieves the fears, and places realistic perspective on our human condition.

Modern life as we’ve developed it has removed us from the conditions in which we as a species evolved. It has created an artificial world that has become increasingly divorced from nature including our own human nature. Mindfulness is an important treatment for this modern illness. It helps us reconnect to the natural world that is our origin. It helps us reconnect with our own body; physically, mentally, and emotionally. As a result, it relaxes, refreshes, and creates happiness in just being alive.

Mindfulness practices probably would not have been so beneficial centuries ago or in more primitive societies. Most of its benefits emanate from its counteracting the problems that modern life creates. But, in today’s world, its benefits are amplified.

So cultivate mindfulness, the antidote to modern life

CMCS

Effectiveness of Meditation, Yoga and Prayer

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People engage in contemplative practices for a variety of reasons, including increased mindfulness or spiritual development. But, regardless of the goal, it is not known what contemplative practice works the best to achieve the goal. In addition, it is not known what pattern of practice works the best with each type of practice.

These questions are investigated in today’s Research News article “Meditation has stronger relationships with mindfulness, kundalini, and mystical experiences than yoga or prayer.”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1022155664475026/?type=1&theater

https://www.researchgate.net/publication/277020080_Meditation_has_stronger_relationships_with_mindfulness_kundalini_and_mystical_experiences_than_yoga_or_prayer

Regardless of whether meditation, yoga, or prayer is practiced, higher levels of mindfulness occur. But, the highest levels of mindfulness are produced by meditation. This was also true for kundalini and mystical experiences.

Kundalini experiences are changes in the physical energetics of the body, including extreme levels of energy, physical symptoms, involuntary movements etc. Kundalini effects will be the subject of an upcoming CMCS essay (stay tuned). These experiences were first documented in the ancient yogic traditions. So, it is surprising that meditation has a larger impact than yoga practice.

Mystical experiences have always been associated with meditation but also strongly with prayer. The effectiveness of prayer in producing mystical experiences is well exemplified by the Christian or Sufi mystics. So, it is surprising that prayer is not particularly effective.

One explanation for the relative ineffectiveness of yoga and prayer is the reasons and the way they are practiced in modern cultures. Yoga is often treated as a fitness practice rather than a contemplative practice and prayer is often used mechanically or for petition to a deity rather than for contemplation. So, it should not be surprising that overall these practices are not as potent in producing mindfulness, kundalini, and mystical experiences as meditation.

It was clear, however, that no matter what practice is used the amount of practice is the most important factor in its effectiveness. It’s the amount of time spent each week practicing and it’s the number of years of practice that best predict heightened states. How frequently one practices, how long each session lasts, or whether practice occurs in groups or alone doesn’t seem to matter. It’s simply the total amount of practice that is associated with effectiveness.

So, engage in contemplative practices, but do so in a contemplative manner, do so regularly, and invest time and patience in the practice and you will begin to reap the rewards.

CMCS

When are Distractions not Distractions?

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The mind is easily distracted. No matter how hard we try to concentrate on a particular thought or task somehow the mind is pulled away by some other thought, some outside noise, or a fleeting feeling. Next thing we know we’re completely immersed in off-task thinking.

This is actually a natural adaptive process that allows us to stay alert and respond to changes in our world that might be threatening. In the wild this can aid survival. But this useful tendency becomes a frustrating difficulty in safe, modern contexts where concentration is required. Is there anything that we can do about it?

The first thing to recognize is that you are unlikely to win a war with your mind. These processes are automatic and inborn and not easily altered. So, ‘if you can’t beat em, join em.’ Let the mind do its thing. Let it respond to distractors, while not getting caught up in them, without becoming attached to them. Allow these automatic mental leaps to just happen and observe them. So, rather than be upset by our tendency to be distracted we are entertained by them.

In addition, they are lessons about the nature of our mind. We can learn from them. When distracted, simply reflect upon why this external stimulus was of significance to you; why this particular fleeting thought captured your minds attention. Sometimes it has no real significance. But, often it is a glimpse into unresolved issues. By simply watching and reflecting you open a window into your psyche.

Today’s Research News Article, “Electrophysiological Correlates of Long-Term Soto Zen Meditation.”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302970/

suggests how experienced meditators deal with distractions. The answer is that they don’t. They welcome distractions and simply observe them without holding on, without becoming attached. They in essence, do exactly what was suggested above. They don’t try to fight their mind, they simply adapt to it and not let mental machinations disturb them.

So, distractions are not distractions when we don’t grasp hold of them, when we just let them pass through like the sound of a bird chirp, being perceived but then letting it go. A key message is to accept things as they are. Distractions are simply part of how our mind works. Accept it that this is the case. Stop fighting it and you can make distractions your ally rather than your enemy. That’s what the best meditators do.

So, enjoy distractions and then they’re not distractions.

 

CMCS

We are born to be Mindful

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We normally think of mindfulness as something we do that has effects on our physiology and indeed developing mindfulness has been clearly shown to do just that. Most of these physiological effects are positive and enhance our health and well-being. We also tend to think that through our experience and learning, external events, we decide to begin to cultivate mindfulness through contemplative practice.

But, is it possible that in fact the physiology may in part determine our level of mindfulness, perhaps there are factors that affect mindfulness from both our environment and our physiology? Today’s Research News article “A Multivariate Twin Study Of Trait Mindfulness, Depressive Symptoms, And Anxiety Sensitivity”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4413043/pdf/da0032-0254.pdf

explores just that question. They show that a substantial amount of our mindfulness is due to our inheritance. Indeed, they find that the environment is also responsible, just as we thought, but surprisingly, so are our genes. In other words, mindfulness originates in both our environment and our physiology. In a sense, we are born to be mindful and our experiences shape our mindfulness from there.

In a modern environment, the influence of the environment on mindfulness is negative. That is, it shapes us not to be mindful. We learn to immerse ourselves in thought to the detriment of our awareness of the present moment. Nature endows us with mindfulness. We are programmed to be attentive to our immediate surroundings, but our culture intervenes to replace it with thinking, thinking, and thinking.

This is not the fault of our parents. In fact, today’s article demonstrates that our family environment, what they termed shared environment, has no influence whatsoever on our mindfulness. It is the influences outside of the family, our culture, which affects our degree of mindfulness. So, don’t blame your parents, blame the society and world that we’ve created for making us oblivious to our present moment.

The mindfulness movement, the current revolution of engagement in contemplative practice is hopefully the antidote bringing us back to our primal state of mindfulness, bringing us back also to our primal state of happiness.

CMCS

Dishabituation – A Key to Happiness

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One of the great impediments to attaining sustained happiness is the tendency that is built into all living creatures, to habituate; that is to ignore things that are repeated frequently. Habituation causes us to take thing for granted, to ignore the beauty that surrounds us, to stop seeing all of the wonderful things about the people we’re closest to, to not realize our own good health, and to miss the essence of our being.

Habituation can be demonstrated by simply repeating a simple stimulus such as an audible tap over and over again, initially we will notice it and may be curious and investigate it. But, as it continues we begin to ignore it, and eventually cease to hear it. In essence, anything that is common and usual stops getting our attention and eventually ceases to be perceived.

This very simple process, although useful for the survival of the species, becomes a problem in our lives. Because we habituate to it we take our jobs for granted and loose the excitement and pleasure that we had when we first began the job. If we live in or commute through a beautiful environment we habituate to it and cease to observe and take pleasure in its beauty.

We are so used to our significant others that we stop seeing all the wonderful characteristics that attracted us to them in the first place and begin to take them for granted. We come to take our health for granted unless it is compromised. The sage Thich Nhat Hahn cautions us to be grateful for our non tooth ache. We habituate and take it for granted and don’t notice what a blessing that is.

From a spiritual viewpoint, one of the most significant aspects of our existence is our awareness. Not what we’re aware of, but the entity that is being aware. It’s always there. So we habituate to it and stop noticing it. Most contemplative practices are designed to try to overcome this habituation and induce a renewed awareness of awareness.

It is clear that habituation interferes with our appreciating life, with our ability to continuously see the beauty around us and in us with fresh eyes. As a result we’re driven to constantly seek out new and different experiences in order to feel happy. What a shame, as happiness is always present, we’ve just habituated to it.

Is there a way to overcome habituation? The technical term is dishabituation. The science of mindfulness has yielded answers. Today’s Research News article “More Meditation, Less Habituation? The Effect of Mindfulness Practice on the Acoustic Startle Reflex.”

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422735/
https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1019645078059418/?type=1&theater

indicates that mindfulness interferes with the habituation process. It allows us to react to repeated stimuli for a longer period.

It is not surprising then that contemplative practice leads to greater happiness. It interferes with habituation and lets us appreciate and enjoy the good things that have always surrounded us but that we’ve habituated to.

So, practice mindfulness and be joyful with what is right in front of you right here, right now!

CMCS

Age Healthily – Mindfulness

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The aging process involves a progressive deterioration of the body, but paradoxically not the emotions. Although aging often is characterized by bereavement and loneliness, in fact the elderly have less negative emotions than younger people. Mindfulness is another positive characteristic of aging, with the elderly higher in mindfulness than younger people.

In today’s Research News article “Mindful attention and awareness mediate the association between age and negative affect.”

https://www.facebook.com/ContemplativeStudiesCenter/photos/a.628903887133541.1073741828.627681673922429/1019217861435473/?type=1&theater

the relationship between the lower negative emotions and higher mindfulness in the elderly is explored. It is shown that the increased mindfulness is the mediator between aging and the lower negative affect. This mediation is independent of the individual’s personality or their current quality of life. So, the fact that in aging mindfulness increases appears to explain why there a fewer negative emotions.

Why would mindfulness increase with age? As we get older in many ways life gets less complicated. Our children are grown and on their own, reducing parental worries and financial stresses. Our jobs have been mastered and our careers are either stabilized or over, reducing the fear and anxiety over competence, advancement, etc. not to mention the stress of occasional relocation. Also, there are fewer demands and our lives become less busy. In addition, our relationships have stabilized with less interpersonal friction.

Of course, new and different problems and worries emerge as we age, particularly revolving around health, but on balance, there are less things to occupy our minds with the elderly. This frees the mind to focus more on the present moment, making us more mindful.

Why would mindfulness be associated with lower levels of the negative emotions of fear, shame, hostility, nervousness, and upset. Most of these negative emotions involve thoughts about the past or the future. Fear, nervousness, and shame are concerns about the future, while hostility and upset result from past events. Obviously if our awareness is focused on the present moment, removing ruminations about the past and projections into the future, then we’ve removed the sources of the negative emotions, producing much lower levels.

Another equally viable explanation is a reverse causation. That is that the association between mindfulness and lower negative emotions is due not to mindfulness lowering these emotions, but to lower levels of these emotions increasing mindfulness. Indeed, all of the life changes and simplifications reviewed above would be expected to lead to lower levels of negative emotions. Without fear, upset, nervousness, shame or hostility the mind is liberated to be more engaged in what is occurring right now, ergo increased mindfulness.

Regardless of the explanation, aging is not necessarily a negative experience. There are obviously negative things occurring in aging particularly with bereavement, loneliness, and health issues. But, there are very positive aspects to aging including less negative feelings and more present moment awareness.

So, relax be mindful and enjoy the positive sides of aging.

CMCS

Fascinating boredom

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“When you pay attention to boredom it gets unbelievably interesting.” Jon Kabat-Zinn

Boredom is abhorred by most human beings. In fact, we’d much rather be stressed than bored. Its even been proposed to be responsible for thrill seeking and even pathological gambling. While People are more prone to boredom generally do worse in a wide variety of aspects of their lives, including career, education, and autonomy. In other words, boredom has negative effects on our lives and as such is a much more important phenomenon than general acknowledged.

But, what is it? Boredom is defined as “the state of being weary and restless through lack of interest.” In fact there appears to be five different types identified by Thomas Goetz, INDIFFERENT (appear relaxed, calm, and withdrawn), APATHETIC (show little arousal and a lot of aversion), CALIBRATING (thoughts wander and something that differs is desired), REACTANT (aroused and with a lot of negative emotions), and SEARCHING (negative feelings and a creeping, disagreeable restlessness).

Thus boredom would appear to be a very noxious state that is to be avoided. But, if we make it part of our contemplative practice it can actually be hugely beneficial and we can learn a great deal about ourselves and our minds.

When you’re feeling bored, look at it deeply and honestly. It is a pointer to your suffering. As we’ve previously discussed suffering results from a desire for things to be different than they are. This is exactly true for boredom. It results from us wanting things to be different. So, looking carefully at what is wrong with the present moment can be very revealing. A great sage once asked his bored student “what’s missing from this very moment?” Ask yourself this same question.

If we look deeply we will find that this very moment is rich and lacks nothing. What we will see is that boredom emanates from our minds desire for stimulation, as it appears to believe that happiness and joy are elsewhere. But looking closely we can see that they are right her, right now. In other words boredom can lead to a recognition of the wonder and happiness that is ever present.

So, be fascinated with boredom. Use it as a gateway to understanding how your mind is preventing your happiness.

CMCS

“I am That” 2 – implications for everyday life.

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In a previous post the well know phrase “I am that” originating with Nisargadatta Marajah was interpreted to indicate that there is no “I” or “that.” They are one. They are exactly the same thing as all other things. There is no distinction. Although this is a deep spiritual teaching, it also has implications for our everyday lives.

If indeed everything is the same and simply an expression of the whole inseparable reality then everything should treated with great reverence. We should have as much regard for garbage as we have for ourselves. In fact, a notable characteristic of Zen Masters is that they gladly engage is mundane and seemingly distasteful tasks such as cleaning floors and toilets with the same joy and reverence that they treat meditation. If everything is one then there is no distinction between good and bad things or between engaging and distasteful activities.

This also holds true for other people. If we are all one then there is no reason to act toward anyone any different from anyone else. The Great Commandment ‘Love your neighbor as yourself’ makes perfect sense as your neighbor is yourself.

Acting negatively or destructively toward anything or anyone degrades the whole which includes the self. It makes no sense to do so. It is in essence self-injurious to harm a flea. The environment deserves the same reverence as people as there is no distinction between the two. To cut down rain forests is equivalent to amputating a leg they are equally injurious to the singular one.

In most spiritual teachings love is a focus. We are told to love our neighbor and even our enemy. If they and us are one, of course we should love them all. To the sage, the oneness of all things is the essence of love. Everything is love. The first Great Commandment to ‘Love the Lord your God with all your heart and with all your soul and with all your mind’ also makes sense as everything is the Devine and everything is love.

So, the teaching of ‘I am that’ is the foundation upon which most spiritual teachings rest. I we truly accept that ‘I am that’ then we will live our lives very differently, with reverence, love, and respect for everything.